If you ask me, calves are probably the most stubborn muscles on the body.
Getting them to grow and take on the shape you want is no easy task. One possible way to help shape your calf muscles is to either point your toes in or out as you do calf raises.
Actually, there’s a bit of disagreement out there as to whether this helps to shape your calves or not. Let’s take a look at both sides of the issue.
Pointing Your Toes
I’ll explain the idea behind pointing your toes on calf raises. It goes something like this: placing more weight on the outside of your foot and onto your little toe causes the muscle opposite of your little toe to do more work. Your little toe is on the outside of your foot, so the outer calf has to do more work.
To accomplish this, get into position for calf raises with your feet facing straight forward. This helps to make sure that your feet are the correct distance apart. Once your feet are in place, rotate your heels outward so that your toes are pointing inward and proceed to do your calf raises as usual.
To focus on the inner calf, get into position as usual with the feet facing straightforward, then rotate the toes outward. A greater portion of the weight is now on your big toe, meaning your inner calf will be forced to do more work.
Go ahead and try it now. Grab something sturdy or hold onto a doorway for balance. Raise up on your toes with both toes pointing forward. Next, point your toes outward and see if you feel a difference on your inner calf. Try it with only one foot for an added effect.
Also, try this method for working your inner calves: point both toes forward and do a toe raise as usual, but apply an inward force with your heals as you raise up and down. Your toes should stay pointing forward, but this inward force at the heels puts an extra stress on the inner calves.
On The Other Hand…
Pointing the toes makes a lot of sense. After all, each of the three heads of the triceps can be focused on by changing the angle you use to work your triceps. So why not the calves?
Your triceps have three separate heads and attach to your bones in three different places. Changing the angle of your triceps exercise can put more or less stress on each of the triceps heads. Your calves, on the other hand, only attach to the bone in one place.
This means that the calves have only have one function- to raise and lower the toes. Since your calves only have this one function, some people argue that pointing your toes in or out makes no difference, and the only benefit you will get from pointing your toes is mental benefit.
Which Side is Right?
Let’s say that this argument is correct. Pointing your toes out to work your inner calves only gives you the added mental benefit you get from a new position. Fine. Maybe the brain believes that the inner calves are working so it sends them a signal to get stronger.
The main point is that each of us is slightly different and we receive different benefits from the same exercise. Pointing your toes can have it’s rightful place in your workout depending on what your needs are.
The purpose of this post is not to tell you whether pointing your toes is better for you or not. My intention is to let you know what the effects are and let you decide if this approach is best for you.
So Which People Should Point Their Toes?
For most people out there (including myself), building size and strength in the calves will be most important. The best way to build size and strength is to stick to the basics and work large muscle groups together. This means pointing your toes straight forward and working the calves as a whole.
For those who already have the size and would like to add some extra shape to either side, go ahead and angle your toes. I feel a difference when I angle my toes, and you may feel it too.
The most important thing is to know what your personal needs are and to make a plan accordingly. There is no one-size-fits-all approach to weight lifting, but knowing the difference between the “sizes” can help you to find the best “fit” for you.
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November 17th, 2007 at 6:10 pm
Jason – man you really are doing some good work. I like your writing style and the copyblogger style blog really works well for you.
I’m not so sure I agree with you on pointing the toes out but I don’t think it will be too much harm.
Question: do you think you would point your toes in or out if you were doing calf raises with a big weight on your shoulders?
RT
November 17th, 2007 at 7:09 pm
RT-
I think you’re absolutely right, and you’re nailing the point of this post right on the head. Most people should focus on building size and strength by using heavy weights, pointing the toes forward, and working the calves as a whole.
I decided to do an article on this since many places online are recommending pointing your toes for added variation in your calf workout. This can have it’s place for people who have already built up large calf muscles, but most people (myself included) should stick to the basics.
I appreciate the feedback and I’ve added an extra header near the end for clarity.
P.S.- Glad to hear you also enjoy reading Copyblogger.com ;)
December 16th, 2008 at 1:23 pm
Jason,
This article is really well written and easy to understand. I think that people will find this very useful, I for sure have learnt a lot from it.
The thing I wanted to add is the speed of rep. I notice that if I do the rep slowly and smoothly I feel the burn in my calf a lot more than doing it quickly. I have a feeling that when you speed up, the achilles tendon area attached to your ankle engages more (a bit like a safety reaction so the muscle doesnt tear), and you place less emphasis on the gastrocnemius and soleus muscles. Also whilst doing the rep slowly, I concentrate mentally (squeeze) on the muscle area as opposed to the lower tendon. Using this technique doing one-legged raises, I really feel the workout even without using any weights.
Best Regards,
Af